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Healthy heart: foods that lower blood pressure
Last reviewed: 01.07.2025
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High blood pressure can eventually lead to angina, heart failure, and heart attack. To reduce the risks and control hypertension, it is important to know which foods help lower blood pressure.
Fresh herbs
Fresh rosemary, dill, parsley, sage, oregano and thyme are rich in antioxidants and can also replace salt and sugar, acting as natural and healthy seasonings. They contain folic acid, B vitamins, carotene, as well as potassium, calcium, phosphorus and iron salts.
Black beans
In addition to being a very healthy dietary product, beans can reduce the risk of cardiovascular diseases and hypertension. Black beans are a source of folate, antioxidants, magnesium and fiber, which help control both cholesterol and blood sugar levels.
Red wine
A little dry red wine won't hurt. Resveratrol and catechins are antioxidants found in red wine and protect arterial walls. Wine also increases the level of good cholesterol. However, be careful, alcohol abuse can lead to negative consequences and heart problems.
Oranges
Many citrus fruits, particularly oranges, contain hesperidin, a natural bioflavonoid that helps maintain the elasticity and strength of the vascular wall by stimulating the formation of collagen on the capillary walls. In addition, it helps lower blood pressure.
Fish
Sea fish contain omega-3 fatty acids, which reduce the risk of developing heart rhythm disorders that cause premature death. Experts recommend including salmon, herring, sardines and mackerel in your diet and eating fish at least twice a week.
Yogurt
Low-fat yogurt will help normalize blood pressure and ensure stable contractility of the heart, in particular, the balance of two minerals included in its composition - potassium and calcium. It is advisable not to eat yogurt with additives, it is best to put fresh fruits or berries in it.
Olive oil
Olive oil is rich in antioxidants - polyphenols, as well as monounsaturated fats. But it is 100% absorbed by the body. Unlike animal fats, unsaturated fatty acids reduce glycemia levels and prevent vascular and heart disease.
Walnuts
A small handful of walnuts daily can help lower cholesterol and reduce inflammation in the heart arteries. Walnuts also contain omega-3 monounsaturated fatty acids and fiber.
Almond
Almonds contain monounsaturated fats – good cholesterol. Eating almonds helps reduce bad cholesterol. They also contain fiber, protein, magnesium, potassium and vitamin E.
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Green tea
Green tea is very useful for the body because it contains powerful doses of antioxidants that prevent the body from aging. In addition, green tea reduces the risk of clogging of blood vessels with cholesterol.
Dark chocolate
Just two pieces of dark chocolate a day can lower blood pressure. Flavonols, which are part of chocolate, dilate blood vessels, which helps to normalize blood pressure.